8 of the Best Foods for Weightlifters

By Kate Harveston

Whether you’re training for a bodybuilding competition, striving to perform better in a sport or simply wish to build lean muscle, weightlifting offers a way to reach your goals. However, as any competitive bodybuilder will tell you, there’s more to achieving peak physique than throwing heavy dumbbells around while grunting. The fuel you put in your body matters just as much to your progress.

What are the best foods for weightlifters? Many assume those who hit the gym regularly indulge in steaks every other night. Some may, but to truly fuel performance, you need a blend of lean protein, vitamins, minerals and yes, carbohydrates. Here are the eight best foods for weightlifters to take their performance to new heights.

1. Dark, Leafy Greens

Remember how the cartoon Popeye always downed a can of spinach when he wanted to make his biceps pop? The artist designed him this way because dark, leafy greens contain tons of iron and protein. They’re one of the best plant sources of protein out there, so don’t mock the kale smoothie!

Additionally, the vitamin K content of spinach and other leafy greens helps stave off osteoporosis and build strong bones. It also helps prevent chronic inflammatory conditions which can hamper a training regimen.

2. Colorful Fruits and Vegetables

The substances that give vegetables and fruits their vibrant colors also nourish the body in different ways. Each color of food contains a different array of phytonutrients, micronutrients which influence human health in ways scientists still research today. Putting a rainbow on your plate can help elevate your weight-training game.

For breakfast, blend colorful fruits into a smoothie, adding protein powder if you wish. For lunch, fill half your plate with a salad containing radishes, tomatoes, cucumber, peppers — the more colors, the better!

3. Dairy Foods

Unless you suffer from lactose intolerance, eating dairy foods can elevate your weight training. Milk contains phosphates, minerals lost by teeth from eating other foods, and of course calcium to help prevent osteoporosis and cavities. Accidents do happen, and you might occasionally drop a heavy (or even a light!) dumbbell on your toe. Keeping your bones strong by consuming ample dairy daily may help keep you in the gym more.

4. Fermented Foods

Be honest — have you ever tried doing a heavy leg day when you had a stomachache? It didn’t go as well as you hoped, did it?

Scientists learn more about the gut-brain connection daily, but the bacteria in our stomachs influences not only digestion but also mood. Eating food rich in probiotics not only staves off upset stomachs, it also makes hitting the gym easier on those days motivation proves hard to find. If you don’t tolerate yogurt well, try kefir and kombucha. Kefir tastes like a smoothie, and kombucha, a lightly fermented tea, refreshes while replenishing good intestinal bacteria.

5. Nuts and Seeds

Nuts and seeds are both high in fats, but they’re the brain-healthy variety. Walnuts, in particular, contain high levels of DHA, an omega-3 fatty acid critical for optimal brain health. Just one quarter cup of walnuts contains a full day’s recommended daily allowance of DHA.

In addition to healthy omega-3’s, nuts and seeds contain high levels of protein. Take along a mix of pepitas, or pumpkin seeds, and sunflower seeds to work to nosh on before hitting the gym afterward. You’ll power through the 3 p.m. doldrums and feel energized for your workout.

6. Eggs

In addition to lean protein, eggs contain a host of B-vitamins critical for energy conversion in the body. Without adequate levels of B-vitamins, the body struggles to convert food into energy.

One egg contains only 77 calories, but nearly a quarter of your recommended daily intake of selenium. Selenium is critical for thyroid health, the butterfly-shaped gland which governs human metabolism. If you find it difficult shedding those last few pounds to get the ripped look you desire, try increasing your egg consumption.

7. Fatty Fish

Eating fatty fish won’t only fuel your body with lean protein to help repair muscles fiber, it also protects your heart and brain. Research indicates eating fatty fish such as salmon regularly reduces the risk of cardiovascular disease, rheumatoid arthritis and dementia. Additionally, consuming fish may reduce the risk of developing certain cancers like oral cancer.

If you’re the sportsman type, head out to your local fishing hole. Trout is a fatty fish and tastes delicious oven-baked with little prep time necessary.

8. Lean Protein

Finally, yes, lean proteins have a place on many weightlifters’ plates. If you don’t follow a vegetarian or vegan diet, eat seafood, poultry and lean beef, but don’t overdo it on processed meats. Meats such as deviled ham contain sodium nitrite, a chemical increasing your chances of developing heart disease and diabetes. Many processed meats contain a ton of salt and fat, too.

Fueling Your Body for Weightlifting

In order to perform well in the gym, you need to fuel your body with quality octane. By following the tips above, you’ll likely elevate your performance in the weight room greatly!

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